Monday
WOD: “Lahcen”
800m Run : Deadlift (10k#/7k#)
400m Run : Squat (5k#/3.5k#)
200m Run : STOH (2.5k#/1.75k#)
for time…
You pick reps and weights for total pounds; one bar, no rack
Tuesday
WOD: “Backwards”
100 DU : 90 Situps : 80 Squats : 70 Lunges
60 Supermans : 50 KBS : 40 Box Jumps
30 Burpees : 20 Toes to Bar : 10 HSPU
for time…
(35 min cutoff)
Wednesday
HULK : SHOULDER PRESS
WOD:
30 Squats
10 Burpees
4R4T
Thursday
WOD: “Jackie”
1000m Row
50 Thrusters
30 Pullups
for time…
Friday
WOD:
Row: 1 min on : 1 min off
Goal : 2800m/2500m
20 min AMMAP
Saturday
WOD: “Tabata XLR8”
WallBalls
Hang Cleans
Push Press
Pullups
Situps
Record total Reps